Any period product that feels right for you is a good choice, and mixing them is completely fine. Lots of people do: a tampon or cup by day, a pad at night, period underwear on light days. There are only a few safety rules, and they're all here.
Where do I start if I'm new to this?
Many people start with pads: there's nothing to insert, and they're easy to get the hang of. They come in thin, regular and night versions, so you can match them to light and heavy days. Try a tampon or cup whenever you feel ready: they're handier for sport and swimming, where a pad gets soaked.
How often should I change?
Change pads, panty liners and period underwear roughly every 4–6 hours, and more often on heavy days. Empty a cup as its instructions say. Wear times differ between models, and on heavy days it fills up sooner.
Change a tampon every 4–8 hours, and never leave one in for more than 8. Use the lowest absorbency that's enough: if one tampon easily lasts the full 8 hours, go down an absorbency. Only ever have one tampon in, and only use them during your period.
Can I sleep with a tampon in?
Yes, as long as it's in for no more than 8 hours, counting from when you put it in. Put in a fresh one right before bed and take it out as soon as you wake up. If you sleep longer, wear a night pad or period underwear instead: a pad on top doesn't make it safe to leave a tampon in longer.
You can sleep with a cup too, if the wear time in its instructions covers the whole night. Empty it first thing in the morning.
Common questions
How many pads a day is typical?
Most people change about 3–6 pads or tampons a day. You'll use more on the heaviest days and fewer towards the end.
Is it OK to wear panty liners every day?
Discharge between periods is normal: it's how the vagina keeps itself clean. Liners are fine if you like them; choose unscented ones and change them every 4–6 hours. If your skin starts to itch, give it a break from them.
Do I need scented pads or intimate washes?
No. Warm water and a mild, unscented soap on the outside are enough, and there's no need to wash inside. Scented gels, deodorants and perfumed wipes can irritate the skin.
Can I use a cup with a coil (IUD)?
Talk to your doctor first: a cup may make a coil more likely to slip out. If you use one, always break the seal before pulling the cup out. Take care not to catch the coil's threads.
In short
- A tampon for 8 hours at most, even overnight
- The lowest absorbency that's enough
- Wash your hands before and after changing a tampon or cup
Source: NHS inform: Choosing period products
Educational content; it does not replace professional medical advice.